Photo by Jannis Brandt via Uplash.

If you’re anything like me, you might find it easy to fall into a boring and redundant dietary routine. Personally, I love trying new foods, but I often only think to do so when dining out or traveling—neither of which I do frequently as a full-time student with a full-time job. It was only after I read a Healthline article describing the benefits of “eating the rainbow” that I truly realized how dull and colorless my diet had become. Since my realization, adding more diversity to my dietary selection has brought on a number of benefits I’m eager to share with you in this article!

A colorful diet comes with health benefits:

Did you know that diversity in vitamins and minerals is correlated with the color of your food? While eating fruits and vegetables is commonly understood as the ideal strategy to maximize vitamin intake, slimming down your color selection can deprive you of nutrients you might not be getting anywhere else. Here are a few key insights to keep in mind when selecting your produce, courtesy of Healthline:

Red produce is anti-inflammatory, antioxidant, may help lower risk of heart disease and certain cancers and may help reduce sun-related skin damage. 

Yellow and orange produce is anti-inflammatory, antioxidant, supports eye health and may help lower risk of heart disease and cancer. 

Green produce is anti-inflammatory and antioxidant; cruciferous veggies in particular may help lower risk of cancer and heart disease. 

Blue and purple produce is anti-inflammatory, antioxidant, may help improve brain function and may help lower risk of heart disease, neurological disorders, type 2 diabetes and certain cancers.

Dark red produce is anti-inflammatory, antioxidant, may help support athletic performance through increased oxygen uptake, may help lower risk of high blood pressure, heart disease, and certain cancers

White and brown produce is anti-inflammatory, antioxidant and may help lower risk of heart disease, colon cancer and other cancers.

According to the National Library of Medicine, a diet containing a vast selection of colorful biolative pigments in fruits and vegetables is linked to positive health outcomes regarding body weight, lipid profile, inflammation, cardiovascular disease, mortality, type 2 diabetes and cancer. 

A colorful diet encourages you to try new foods:

After beginning to practice mindfulness in my diet’s color palette, I quickly noticed that I rarely eat blue or purple foods. As someone who prefers savory foods and saving money, solving this problem with an excess amount of blueberries and blackberries did not seem feasible. As an alternative, I’ve discovered that I really enjoy beet kraut as a sandwich topping along with my usual sauerkraut!

Likewise, yellow and orange foods rarely make their way onto my dinner plate, which encouraged me to recently try yams for the first time. My family wasn’t very fond of sweet vegetables, so foods like sweet potatoes and pumpkins were a rarity. Now, I have been making yam and tofu bowls as part of my regular meal prep—which has become one of my favorite things to eat.

From regional, in-season produce to exotic fruits you didn’t know existed, there are very few limits in selection thanks to the wonders of modern agriculture. You might as well take advantage! What foods do you think you might be missing out on?

A colorful diet promotes well-being:

While subjective, it has been my experience that visually appealing meals make my life feel less bland and more vibrant. The enchantment of a colorful selection of food brings positivity into my life at every step of the process, whether at the grocery store surrounded by a vivid selection or at home preparing my plate with a sense of elation. Pair this appreciation for edible radiance with the sense of adventure and tangible health benefits as mentioned earlier and the result is a profound sense of holistic well-being.

Final thoughts:

Each time I prepare a meal, I now challenge myself to incorporate every color of the rainbow. Doing so has helped me find a new sense of both creativity and balance within my diet. If you find yourself lacking proper nutrients, void of fresh inspiration, or simply feeling bored and underwhelmed with your diet or surroundings, perhaps introducing some color into your diet is the change in pace you didn’t know you were looking for! 

Veganism is the belief that animals should not be killed, harmed or exploited for human gain, and the decision to reflect that belief in your actions to whatever degree is “possible and practicable.” Veganism differs from vegetarianism or a plant-based diet in that this is not a diet or a set of restrictions, but rather a worldview that applies to all areas of life. I am of the belief that everyone should take this approach and adopt a vegan lifestyle for the betterment of ourselves and society. 

In the seven years I’ve spent advocating for the rights of animals, I have heard many people argue that not everyone can be vegan. Some go as far as to claim that veganism is classist, ableist and exclusionary. I do not believe this to be the case and here is why.

Like many, I believe that it is wrong for someone to kill another human being. Because of this ethical conviction, I live my life accordingly and refrain from killing other people. This does not mean there are no exceptions. If someone were to attack me, forcing me to choose between preserving my life or terminating theirs, I would not hesitate to protect myself. Because I would be acting in self-defense, I would not be considered a murderer by the standards of any reasonable person or in the eyes of the law. This is a concept that is widely recognized and understood.

If you believe it is wrong to exploit animals for their resources, you might decide to practice veganism. When practicing veganism, the principle I described before still applies. It’s not murder to kill tapeworms, bedbugs or lice. It’s self-defense. Likewise, it is not murder for a person lacking money or shelter to eat a meal that someone gave them while panhandling, or to dumpster dive looking for the only food they might eat that day or even purchase something made with animal products if their only readily available source of food is a gas station with no plant-based options. That is merely self-preservation. 

My understanding of veganism is as follows: when you are presented with a given set of choices, you should choose whichever option harms animals the least. In this way, anyone can be vegan. The consequences of unfavorable circumstances do not strip you of what it means to be vegan.

Veganism is not a purity test. It is a moral philosophy that rejects the commodification of animals and acknowledges that it is unreasonable to maximize harm simply because your very existence warrants at least some level of it. When presented with the option to harm animals and the option not to harm animals, I do not harm animals. There is no acceptable reason not to live this way. To reject veganism is to believe that it is your right to determine whether or not sentient beings should live or die, based solely on palate pleasure, profit incentive and culture/tradition. I struggle to imagine a more entitled worldview.

Not all vegans are likable or reasonable people. Some embrace the “vegan” label without understanding the roots of the vegan movement and speak out of ignorance. Some embrace the “vegan” label without understanding issues of race, class and disability, and let their prejudice get in the way of engaging in meaningful activism. Some embrace the “vegan” label but are so politically incoherent and morally illiterate that informed and reasonable people will have no interest in indulging their ideas. These individuals do not represent vegans or veganism as a whole and should not be used as an excuse to perpetuate the suffering of the most vulnerable creatures on the planet. 

I hope that my understanding and explanation of veganism provides clarity, and persuades you to adopt a vegan philosophy and practice harm reduction in your daily life. To do so is a necessary step to be taken in addition to, not in place of, our efforts to dismantle systematic oppression in all of its forms. Animal rights are essential to any movement claiming to promote freedom, justice, equality and liberation. It is crucial that we empathize with both the exploitation of humans and non-human animals alike. We are not free until we are all free. All means all.